What is Fodmap Stacking?
FODMAP stacking can be a confusing topic of conversation within the IBS community. While this concept doesn’t apply to everyone, it’s good to be aware of the ins and outs in case it becomes relevant to you. So, let's unravel the layers of FODMAP stacking together!
What is fodmap stacking?
FODMAP stacking is the concept of eating multiple low FODMAP foods (also known as “green light” foods in the Monash University app) in one meal period that still trigger IBS symptoms. The general rule is that if the food has low FODMAP content, you should be good to eat however much you want, right? Well, yes and no.
The Monash University FODMAP app can be beneficial to monitoring and understanding FODMAP stacking. The app tracks foods by green (low FODMAP), yellow (moderate FODMAP), and red (high FODMAP) “lights.” Within the app, you might find food labeled with a “green light” and a serving size next to it. You’ll notice there is no upper limit because there are no yellow or red lights with this food and per Monash University, you can eat it in large servings freely.
However, other foods might present similarly with the green “light,” but you’ll notice before you even click the item there are yellow and red “lights”. After you open it up, the yellow and red “lights” are shown to be triggered with larger serving sizes which shows you there is an upper limit. These are the foods to be cautious of when we talk about FODMAP stacking. Eating multiple green foods with upper limits in one meal period has the potential to accumulate in the gut and trigger IBS symptoms.
It’s important to note this is not a definite rule. IBS is extremely individualized and some people have no problem eating multiple green foods. If you haven’t noticed any problems eating low fodmap foods at meals then don’t worry about FODMAP stacking!
How do I avoid it?
Portions
Double-check portion sizes are in fact in the green zone when creating your meal. Using the app is best for this at first and once you start getting familiar with what those servings sizes look like on your plate, you’ll rely less and less on having to check the app.
Combinations
Try and combine as many green foods with no upper limits as possible into your meals to prevent possible stacking. Fruit tends to be a food that has a higher chance of causing symptoms because they often contain multiple types of FODMAPs, so try and spread these out as much as possible.
Timing
The potential for FODMAP stacking occurs within about a 3-hour timeframe. Spacing out foods across your day that you want in higher servings or multiples of can help prevent stacking.
Lactose Doesn’t Count
You don’t need to consider the FODMAP lactose when thinking about stacking. This is because it is digested differently. Unless you are lactose intolerant, no need to worry about this one!
Should I track what I eat to avoid stacking?
Again, if you haven’t had any issues with eating low fodmap or green foods, then you don’t need to track anything beyond what you are already doing. However, if you do notice symptoms arise while sticking to a low FODMAP diet, then yes, it’s a good idea to track what foods are giving you issues and their symptoms. You may be more sensitive than most and working with a dietitian can help pinpoint exactly what will suit you. A dietitian can also refer to other treatment methods and rule out any red flags that might indicate another condition or factor contributing to your symptoms.